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3×50 Workout

In the United States we walk less than any of the Industrialized Nations.  Fitness experts recommend that we should cover 10,000 steps per day, which is close to 5 miles.  Through epidemiological studies it has been concluded the average American manages about 5,100 steps.

Walking as little as six miles a week is associated with a lower risk of Alzheimer’s, improved academic performance, a reduction in depression, lower blood pressure and even raising one’s self-esteem.

From 1991–2001 time frame, the percentage of students who attend PE classes daily has decreased from 41.6% to 32.2% – certainly not a positive.

Many off-season athletes not involved in organized activities often workout and then take a day off for recovery.

Doug Scott, Strength and Conditioning Coach of the Pingry School in Martinsville, New Jersey wants his students to keep an active daily life style.  “When it comes to developing and maintaining a high level of fitness, there are no ‘off days’.  Every action you take is either leading to a “stronger you” or it’s not.  This is why it’s important to perform physical work every day.  Here is a workout to do on the days when you don’t have a weight room workout planned or sporting event scheduled.”

3×50 Workout

Bodyweight squats

50 bodyweight squats 

Push up

50 bodyweight push‐ups

Sit up

50 sit‐ups or leg raises

1-mile run or 1-mile jog or 1 mile-walk

Get Strong


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A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System